techniquebeginnerconcrete

Habit Stacking

Anchoring a new habit to an existing habit using the formula: 'After I [current habit], I will [new habit].'

In Depth

Habit stacking leverages the Diderot Effect (one behavior triggers another) and the power of existing routines. Instead of creating a new cue from scratch, you piggyback on an established habit that already has a strong neural pathway. This makes the new habit more likely to stick because you're not relying on remembering to do it—the existing habit automatically triggers it.

Example

After I pour my morning coffee, I will meditate for two minutes. After I sit down for dinner, I will say one thing I'm grateful for. The existing habit (coffee, dinner) becomes the cue for the new habit.

Common Misconception

You can stack unlimited habits together, when in reality too many stacked habits can create a fragile chain where one failure breaks the entire sequence.

Source

Atomic Habits

James Clear

habit formationroutinesbehavior design

Related Concepts

builds on

Test Your Understanding

active recallmedium

What is the primary advantage of habit stacking over creating a new habit from scratch?

applicationmedium

Design a habit stack for building a daily gratitude practice. Identify an existing habit and explain why you chose it as the anchor.

Habit Stacking

In Depth

Example

Common Misconception

Source

Related Concepts

Habit Scorecard

The Four Laws of Behavior Change

Implementation Intentions

Implementation Intentions

Context-Dependent Habits

Test Your Understanding

Temptation Bundling

Context-Dependent Habits